This document provides tips for losing weight in a healthy way through lifestyle changes rather than quick fixes. It notes that over 100 million Americans are overweight or obese, putting them at risk for diseases like heart disease, diabetes and cancer. Rather than relying on fad diets or supplements, the document recommends setting realistic weight loss goals and making sustainable changes like eating smaller, more frequent meals; drinking water; limiting sugar; exercising regularly; and getting adequate sleep to lose weight gradually and keep it off long-term.

1. "Losing Weight the Healthy Way"
Almost 108 million Americans were overweight or obese in 1999. Until now,
obesity continues to be a serious problem and is predicted to reach
epidemic levels by the year 2020.
One way to prevent this scenario is to make people aware of the risks of
being overweight or obese.
Here are some diseases that you are putting yourself in risk of if you
are carrying a lot of extra pounds:
1. heart disease
2. stroke
3. diabetes
4. cancer
5. arthritis
6. hypertension
Losing weight helps to prevent and control these diseases.
The quick weight loss methods which have spread like fire these days do
not provide lasting results. More often than not, dieting methods which
involve dietary drinks, foods and supplement or pills do not work. If
they do, the results are just temporary.
It is better to rely on a healthy weight loss option which will provide
lifetime results. You have to set realistic goals and not expect to lose
a lot of pounds in a short span of time.
Here are some tips on how you can lose those unwanted pounds the healthy
way:
1. Do not starve your self.
The key to a healthier way of losing weight is: Do not diet.
You may seem happy and feel that you are losing those unwanted flabs on
your belly and thighs by skipping meals. But remember that this would not
last long. Your body cannot tolerate having insufficient food to fuel the
energy that you use up everyday.
If you get used to skipping one or two meals a day, your stored calories
will be used up instead of the energy that should have been provided by
your meals. So if you just eat one huge sandwich in one day, it will end
up straight to your problem area (i.e. highs, buttocks, hips).
2. Start your day right.
Mothers always say that breakfast is the most important meal of the day.
Have a healthy meal in the morning to jump-start your metabolism.
Your food intake after you wake up will be used to burn fat all day long.

2. 3. Eat small, healthy meals frequently.
Five small-serving snacks per day is better than three hearty meals.
Eating more frequently, and in small servings, can prevent over-eating.
This will also increase your metabolism and make calories burn faster.
4. Decide on how much weight you want to lose.
Keep your goals realistic. In the long run, it is virtually impossible
for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat
healthy to stay healthy for the rest of your life.
Once you have decided on a weight loss plan or program, stick to it and
make sure that you follow your own set of dieting rules.
5. Drink lots of water.
Your body needs sufficient water to burn fat and keep your cells
hydrated and healthy.
6. Avoid too much sugar.
Plan your meals around lots of fruits and vegetables, some bread, rice or
pasta for that carbo fix that you need, plus lean meat and protein rich-
foods. Sweets, sodas and pastries should be once-in-a-while indulgences
only.
7. Watch your fat intake.
Fat is not the culprit to being overweight. You need this to keep your
weight at the proper level.
There is such a thing as healthy fats. Olive, peanuts and canola oil have
them. Tuna, salmon and mackerel have omega-3 fats which is good for the
heart.
8. Exercise.
Leave your car if you are only going a few blocks from home, take the
stairs instead of the elevator, jog, cycle or skate. Use these activites
and other home chores if you are too lazy to go to the gym and take
exercise classes. Make sure that you do this regularly and you will not
even notice that you are already shedding pounds with these mundane
activities.
It does not matter how much weight you plan or need to lose. What is
important is that you set realistic goals for yourself.
Go slow. If you have already lost 5 or 6 pounds, give yourself a break
then try to lose the next 5 pounds.

3. Eat healthy, drink lots of water, have enough sleep and exercise. This
will give you a higher chance of losing weight and improving your health,
which would result to a new, healthier you.
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